How to Lower LDL Chlolesterol

Low-density lipoproteins (LDLs) carry cholesterol from the liver to the arteries. High LDL levels can increase the risk of heart disease. Your preferred LDL level depends on your other risk factors for heart disease. There are several lifestyle changes you can make to reduce your LDL level.

Things You'll Need

• LDL test results
• Peanut oil
• Canola oil
• Olive oil

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Instructions

• 1

  Determine your optimal LDL level. Your doctor will provide this information for you but your LDL level should generally be below 100 milligrams of LDL per deciliter of blood (mg/dl) if you have an increased risk of heart disease. People with an average risk of heart disease may have a target LDL level between 100 and 129 mg/dl.

• 2

  Monitor your fat consumption. You should limit the calories you receive from fat to 30 percent of your total caloric intake to lower your LDL level. You can raise your HDL level by replacing saturated fats from animal products with unsaturated fats such as peanut oil, canola oil and olive oil.

• 3

  Limit your cholesterol intake to lower your LDL cholesterol level. You shouldn't eat more than 300 milligrams (mg) of dietary cholesterol each day if you're essentially healthy and no more than 200 mg each day if you already have heart disease. Egg yolks, red meat and dairy products are common types of foods that are high in cholesterol.

• 4

  Exercise daily. Regular exercise can reduce your LDL level while raising your HDL level, also known as the "good" cholesterol. The most effective exercise for lowering your LDL level is aerobic exercise that increases your heart rate for a prolonged period of time. This includes activities such as walking, running and cycling.

• 5

  Take medication as recommended by your doctor. Your doctor may prescribe a type of medication known as a statin, which is effective in lowering LDL levels. Fibrates such as Clofibrate are effective in lowering the total cholesterol level.